Calories Burned Plank Hold
Calculate how many calories you burn during plank hold. Personalized results based on your weight and exercise duration using a scientifically validated MET value of 3.8.
Plank Hold Calorie Calculator
Plank Hold for 30 minutes
138 kcal
MET 3.8 · 73 kg · 276 kcal/hour
Calories Burned by Duration (Plank Hold)
How many calories you burn during plank hold at different durations, based on your current weight of 160 lbs.
Calories Burned Plank Hold by Body Weight
The table below shows estimated calories burned during plank hold for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 103 kcal | 207 kcal |
| 140 lbs (64 kg) | 121 kcal | 241 kcal |
| 160 lbs (73 kg) | 138 kcal | 276 kcal |
| 180 lbs (82 kg) | 155 kcal | 310 kcal |
| 200 lbs (91 kg) | 172 kcal | 345 kcal |
| 220 lbs (100 kg) | 190 kcal | 379 kcal |
| 250 lbs (113 kg) | 215 kcal | 431 kcal |
What 138 Calories Looks Like in Food
After 30 minutes of plank hold, you would have burned the equivalent of:
1.8x Egg
78 cal each
1.5x Apple
95 cal each
1.3x Banana
105 cal each
1.1x Glass of Wine
125 cal each
1x Can of Soda
140 cal each
0.7x Bowl of Rice
206 cal each
About Plank Hold and Calorie Burn
The plank is an isometric core exercise where you hold a position similar to the top of a push-up, maintaining a straight line from head to heels. Despite appearing simple, the plank deeply engages the entire core musculature including the rectus abdominis, obliques, and transverse abdominis, along with the shoulders, back, and glutes. Planks build core endurance and stability, which translates to better posture, reduced back pain, and improved performance in virtually every other exercise.
Understanding the MET Value
Plank Hold has a MET (Metabolic Equivalent of Task) value of 3.8. This means plank hold burns 3.8 times more energy than sitting at rest. The formula used is: Calories = MET x Weight (kg) x Duration (hours). For example, a 70 kg person doing plank hold for 1 hour would burn approximately 266 calories. MET values are sourced from the Compendium of Physical Activities, the gold standard reference for exercise energy expenditure research.
Tips to Maximize Your Plank Hold Calorie Burn
- Squeeze your glutes and brace your core as if expecting a punch to the stomach
- Keep your neck neutral by looking at the floor about a foot in front of your hands
- Start with 20-30 second holds and gradually build to 60+ seconds
- Try side planks and plank variations to target obliques and prevent boredom
- Avoid holding your breath — maintain steady breathing throughout the hold
Muscles Worked During Plank Hold
Category
Strength
Intensity
Low to Moderate
MET Value
3.8
Equipment
None
How We Calculate Calories Burned During Plank Hold
Our plank hold calorie calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used by exercise physiologists and health researchers worldwide. The formula is straightforward:
Calories = MET x Body Weight (kg) x Duration (hours)
For plank hold with a MET value of 3.8, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do plank hold for 30 minutes (0.5 hours), you would burn approximately 138 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The MET value of 3.8 for plank hold represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Plank Hold vs. Other Activities
See how plank hold compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
Weightlifting
MET 6 · Moderate to High · Strength
~218 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~435 cal / 30 min (160 lbs)
Circuit Training
MET 8 · High · Strength
~290 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~127 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~181 cal / 30 min (160 lbs)
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Frequently Asked Questions
How many calories does plank hold burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 138 calories during 30 minutes of plank hold. This is based on a MET value of 3.8. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of plank hold?
The MET (Metabolic Equivalent of Task) value for plank hold is 3.8. This means plank hold burns 3.8 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is plank hold good for weight loss?
Plank Hold has a MET value of 3.8, which means it burns a moderate amount of calories. A 160-lb person burns about 276 calories per hour. While not the highest calorie-burning activity, consistency is key for weight loss. Regular plank hold combined with a calorie-controlled diet can contribute to gradual, healthy weight loss.
How does body weight affect calories burned during plank hold?
Body weight significantly impacts calorie burn during plank hold. A 120-lb person burns about 103 calories in 30 minutes, while a 250-lb person burns approximately 215 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does plank hold work?
Plank Hold primarily works the Core, Rectus Abdominis, Obliques, Shoulders, Glutes, and Lower Back. Regular practice helps strengthen these muscle groups and improve overall fitness.